Dash Diet Casserole Food

DASH DIET MEXICAN BAKE

DASH Diet Mexican Bake image

Mexican flavors will make this chicken casserole a family favorite.

Provided by Ben S.

Categories World Cuisine Recipes Latin American Mexican

Yield 6

Number Of Ingredients 12

Ingredients

1 ½ cups cooked rice, preferably brown
1 pound skinless, boneless chicken breast, cut in bite-sized pieces
2 (14.5 ounce) cans no-salt-added tomatoes, diced or crushed
1 (15 ounce) can no-salt-added black beans, drained and rinsed
1 cup frozen yellow corn kernels
1 cup chopped red bell pepper
1 cup chopped poblano pepper
1 tablespoon chili powder
1 tablespoon cumin
4 garlic cloves, crushed
1 cup shredded reduced-fat Monterey Jack cheese
¼ cup jalapeno pepper slices

Steps:

Preheat oven to 400 degrees. Spread rice in a shallow 3-quart casserole. Top with chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken. Top with cheese and optional jalapeno. Bake 45 minutes.

Nutrition Facts : Calories 324.7 calories, Carbohydrate 36.9 g, Cholesterol 56.5 mg, Fat 7.1 g, Fiber 7.9 g, Protein 28.4 g, SaturatedFat 3.1 g, Sodium 355.8 mg, Sugar 6 g

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